Our Recent Posts

Tags

No tags yet.

10.18.2018

WARM-UP

1) Bird Dog Variations, 5 reps R/L each

2) Banded Glute Bridge, 10 reps with a 3s pause

3) Barbell Back Squat (5 reps each)

4) High Glute Smash

STRENGTH: Back Squat, 1RM

ACTIVE MOBILITY (90s per area)

1) Couch & Frog Stretch

2) Anterior Ankle Mobilization

3) 1st Rib Mobilization

4) Banded Lat & Pec Stretch

WOD: 10-minute alternating EMOM:

EVEN MIN: 12 KTE’s

ODD MIN: Wall Balls, ME reps

COOL DOWN

1) 100m Walk

2) Core Work: Back Extension static hold, accumulate 2 minutes total

3) Foam Roll (10 passes per area)

4) Glute Stretch (2-minutes R/L)